What is the Dukan Diet?

A complete guide to everything you need to know

The Dukan Diet, a high-carb, protein-losing weight-loss program developed by a French doctor in the 1970s, the plan includes four phases - Attack (1), Crossover (2), Inclusion (3), Fixation and Stabilization (4) In total, the two phases focus on losing weight, while the final two phases focus on maintaining that loss.

Dukan Diet Idea

The plan is based on the theory of “you don't lose weight when you are hungry,” and provides specific menus of permitted foods at various stages, with an emphasis on lean proteins and lean dairy products, which promote satiety.

Dr Dukan's plan focused on lean protein, which reduces hunger. Making it easy to stick with it, over the next 20 years he developed the plan into four phases, publishing the book Dukan Diet in Je ne sais Pas Maigrir bestselling The New York Times in 2000

According to proponents of the Dukan Diet, you can expect to lose up to four to six kilograms in the first week of the attack phase (1), to lose one kilogram per week in the transit phase (2), during the consolidation and stabilization phases (2) , 3), it will maintain the weight.

What do experts say about the Dukan diet?

“Protein is one of the most filling nutrients, so you will likely feel full in this program, but there are a lot of“ food rules ”to follow. The diet is rich in animal proteins - chicken, eggs, dairy products, beef, fish, etc. This makes Diet Dokan difficult for vegetarians. ”

The diet was created by Paris physician Pierre Dokan, M.D., in 1970; To help his overweight patients, at the time, the basic recommended diet for losing weight, consisted of low-calorie meals, which was difficult for his patients to follow.

The diet has been criticized for following a rudimentary diet, and health experts say it increases the risk of developing chronic kidney disease and may cause cardiovascular health to deteriorate. Dukan stopped practicing medicine in 2014.

How does the Dukan Diet help you lose weight

Unlike other low-carb diets, such as keto and Atkins, the Dukan Diet is also low-fat, in the Dukan philosophy, fat is worse than carbohydrates, and a health hazard.

The majority of the calories and nutrients in the Dukan Diet come from protein, which is more filling than carbohydrates that have fewer calories than fat. In addition to the diet, the plan encourages physical activity, especially walking, and taking the stairs instead of the elevator.

A unique component of the Dukan Diet is the "real weight" calculator, which works on your weight history, gender, age, bone structure and other parameters; To set a weight-loss goal that can be maintained for life.

Allowed foods in the Dukan diet

• Lean, veal, venison, bison, and other game
• Skinless poultry
• Fish and shellfish
• eggs
• Lean dairy products (including milk, yogurt, cheese, and ricotta) in limited quantities.
• Tofu, tempeh, and seitan
• Liver, kidneys and tongue
• Oat bran
• Artificial sweeteners
• Shirataki noodles
• Gelatin diet
• Lemon juice
• pickles
• olive oil
• Leafy greens, such as spinach, kale, and lettuce
• Broccoli, cauliflower, cabbage, and Brussels sprouts
• Pepper
• Asparagus, artichoke, cucumber, and celery
• Eggplant, tomato, and mushroom
• Onions, shallots, and shallots
• Spaghetti squash
• Pumpkin
• Green beans
• radish
• Carrots and beets (in limited quantities)

Food is not prohibited in the diet and the Dukan Diet

• Bread, pasta and rice
• Legumes
• Meat is high in fat
• Sugar
• alcohol
• fruit
• Skimmed dairy products
• butter
• nut
• cheese
• Fried foods
• Salad dressing, mayonnaise, and sweetened condiments
• Potato
• avocado.